Wearing a well-fitted belt during lifting can help reduce the risk of injury to the spinal column. Belts help by increasing your intra-abdominal pressure, resulting in a tighter core. The intra-abdominal pressure supports your spine and reduces the risk of compression from vertical lifting, slipped disks, and various other injuries that can occur during a weightlifting session.
Choose a material. Belts are constructed out of leather or nylon. Either material has its own benefits. Leather is sturdier, offering a stronger cinch suitable for heavier lifting. Nylon is a bit more flexible and will put less pressure on your hips.
Put on your usual workout clothes. It’s important to take measurements while wearing what you will normally be wearing under the belt. This will provide accurate measurements and will aid in choosing the most comfortable belt.
Wrap a tape measure around your waist, going over your navel. Do not “suck in”, or breathe deeply into your belly. Do not squeeze the tape measure too around your waist. Make sure it is secure, not drooping but also not too tight.
Search for belts that meet your waist measurement and are constructed of the desired material.
Try it on. Cinch the belt snuggly. Perform a few shadow lifts while wearing the belt to ensure it offers proper structural support. A well-fitted belt should offer support without cutting into your ribs or being uncomfortable.
Break it in. A new belt will be extremely stiff. Rolling the belt is a good way to loosen up the stiffness and allow it to mold to the shape of your back. You could roll it up and leave it tucked under your bed or somewhere that will apply pressure.